2012 is just around the corner....

2012 is almost here! With the new year, comes new years resolutions. It's a good excuse to take the time out to sit down and write down some small, medium and big goals. If you write them down, and post them up to see everyday, you will be reminded of your dreams and desires. Don't be afraid of failure. Doing your best, and making an effort in whatever you desire, will definitely not do any harm! Setting small goals to reach a big goal is a great way to achieve your goals. Set out a game plan so that you have direction and write down the steps you will take to accomplish what you want. Baby Steps! :)

I have some of the same health and fitness goals I did in 2011, but here goes:

Goal: Run Portland Rock and Roll HALF Marathon in May
Steps to get there: Start training in March, running 3 times a week, (two short runs and one long run a week).


Goal: Do Pistols (yes I'm still working on these! So effing hard but I'll get them some day!)
Steps to get there: One leg squats, Assisted Pistols, Working on depth of my squat once a week.

Goal: Give up cream and sugar in my coffee
Steps to get there: Drinking my Coffee and Americanos black. Having a mocha or using creamer rarely on special occassions!

Goal: Get that six pack abs again! Which means lean down to 125. Lose 4 lbs of body fat.
Steps to get there: Continue with core training, making sure to stay challenged and doing a variety of exercises to strengthen core. Watch my diet a little more closely. Limiting alcohol consumption to 1-2 days a week and eating clean.

Jump Rope Training.... Get Fit, Fast!

Starting in January, I'll be teaching a new jump rope training class called Cardio Jump. This class will be a thirty minute, intense, fun, and challenging way to meet your cardiovascular, fitness and weight loss goals. It will blast calories, improve strength, balance, power, endurance and agility. Adding jump rope training to your exercise routine is a great way to break through to the next level if you feel stuck in your current fitness plateau. An often quoted study suggests that 10 minutes of jumping rope can provide cardiovascular benefits to 30 minutes of jogging! Rope jumping not only emphasizes lower-body muscle groups, it also develops your shoulders, chest, back, wrist and forearm muscles. Jumping rope is nearly as effective as running in burning calories. Combining jump roping with different arm and foot movements, and other agility and plyometric drills will get you fit, fast! The class will be fast paced, fun and geared to all levels of fitness. Hope to see you in class next year!

Stic Man Back on my Regimen

Stic.Man's new album... The Workout! I'm feeling his positivity and attitude towards working out and health. Although, I'm not sure if I'm feeling the Vibram FiveFingers shoes! :)

This thing again.....

Take no prisoners Workout!

Yeah! Another Workout! I'm really excited to share this workout, myself and a few of my classes did this week. I can guarantee your legs, booty and abs will feel the burn. I'm sore as I'm typing this out, the good sore of course!

As the Year comes to an end, I hope your holiday season is healthy and happy! This might be the last workout I post for 2011! Looking forward to many tough ones next year! Okay, here's the breakdown of this killer workout.

Equipment:

Timer
Dumbbells
Mat

Breakdown:

You will do 2 rounds of the following exercises.  You will do 1 min and 30 seconds of each exercise with 30 seconds to recover. The second round you will switch your timer to 1 min 40 seconds of work, and 20 seconds rest!
Good Luck!

1. Lunge Jump with Oblique twist   modify with reverse lunge with twist

2.  4 tuck up crunches and 4 sit ups

3. 3 Froggers   1 triceps pushup on toes or knees

4. One leg Burpees  alternate legs  ( no pushup unless you want to make it harder) modify with reg        burpees

5. Speed Skater Squats with dumbbells on shoulders

6. Single arm triceps press with one leg,  switch arms and legs half way through interval

7. Kneeling one leg up hops    modify with bench step ups if you have a step nearby or eliminate the hop

8. Plank row to twist on toes on knees,  switch arms half way through interval

9. In/Out jumps with weights on shoulders

10. Side swoop steps (get low!) over mat with weights on Shoulder

11. Burpee with/without a pushup then tuck jump combo  ( this one kills)


Repeat!!  Remember next round is tougher  1:40 of each exercise with 20 seconds rest......

See video below for exercise examples! I had just finished this workout when filming this! Look how drenched I am in sweat!

No Excuses 30 minutes of Cardio

There's no excuses to squeeze 30 minutes of cardio into your day!   This simple, effective and intense cardio workout will challenge you, have you sweating, and be over before you know it.  Whenever I hear someone tell me they don't have time to workout, I won't  accept it. We all have time for a 30 minute workout on most days! How can you afford to neglect taking care of your health, body and spirit? If you don't strive to be healthy, strong and fit, how can you really bring the best "you" to the table?  It's all about what you prioritize. If you want something badly enough, you WILL make time for it. Put you and your health first, and everything else will fall into place. You will sleep better, look better, have more energy, lift your spirits, perform better at work......the list goes on and on! Have you ever worked out, and then regretted it?  Exercise is my religion.... it keeps me sane, happy, feeling young and puts the pep in my step!

You can do this one at the gym, at home, or on the road. All you need is:

1. Jump Rope
2. Timer

That's it!!!
Set your timer to 15 rounds of 2 minute intervals with 20 seconds rest. ( I use the free Round Timer App on my iphone) or you can just use a clock with a second hand to keep track of your time.


2 minutes skip rope
20 sec rest
2 minutes burpee with 2 plank jumps
20 sec rest
2 minutes skip rope
20 sec rest
2 minutes squat jumps
20 sec rest
2 minutes skip rope

repeat this 3 times, for a total of 30 minutes of work!

For exercise examples see vid below!

Workout pants that make any bum look AMAZING! (for the ladies)

Sorry guys, this one's for the ladies!
I just wanted to do a brief post about my favorite brand/style of workout pants. Lululemon's wunder under crop! These are seriously, hands down my favorite pants to workout in. I own several pairs, and even if they are a bit pricey- they are worth every penny. Why? They are extremely durable, and after hundreds of washes, they still look amazing! They are flattering, and make your booty look awesome! The thick waist band prevents the yucky "muffin top" bulge, and they come in tons of colors and they are reversible so you can change up the look if you want.

http://www.shop.lululemon.com

Ass and Abs!

Once again here's another challenging workout with limited equipment. All you need for this one is a mat, a timer, some dumbbells and your BODY!

The breakdown of the workout is one min of each exercise with 15-20 seconds rest. After you complete one round, take a minute to two minutes to recover and then repeat. With warm up and cool down, this workout will take an hour to complete. Remember to push hard, focus on your form and try to do as much work with good form in the minute interval! This workout is a full body workout with a little extra emphasis on your abs and ass! I've included a video to explain the following exercises.

Warm up 5-10 minutes

1. Right Leg Reverse Lunge with Kick
2. Left Leg Reverse Lunge with Kick
3. Monkey Pushup with Tuck Jumps
4. Commando Pushups
5. Snow Boarders
6. Diagonal Plank in/out Jumps
7. One leg dumbbell row right side
8. One leg dumbbell row left side
9. Staggered pushups
10. Sumo Squat Pulses
11. Weighted sit up or Sit up to Squat
12. V-sit oblique twist or Bicycle crunch
13. Supaman Burpees
14. Alternating Leg Glute press in bridge
15. V-sit with 45 degree biceps curl
16. Right Single Leg Squat hop or touch
17. Left Single Leg Squat hop or touch
18. Shoulder Fan Dumbbell raise
19. Hip Thrust, leg drop, Toe touch, leg drop.....

rest one-two minutes

Repeat!!!

Cool Down and Stretch

If you have any questions or would like any modifications email me jocelynstreng@yahoo.com

Bootcamp Butt Kicker 12/6

Hi Guys! Here's the breakdown of the workout we did today in bootcamp. It's pretty simple, yet brutal. You wind up completing 16 minutes of strength with 16 minutes high intensity cardio drills. This workout, with warm up and cool down should take an hour or less to complete. You don't have to have all the equipment to perform this workout on your own... but here is what we used this morning. I will post a video to demonstrate the exercises below

You will need:
Dumbells 8-15 lbs depending on your level
Bosu
Kettlebell 12-25 lbs
Exercise Mat
Dip Station/Squat rack/ or 2 chairs....
Timer

Workout Breakdown

You will do a minute of each exercise with 15-20 seconds of rest between each exercise


Warm up 5-10 minutes

Part One:

One minute Overhead Triceps Press on Bosu 8-20lbs dumbbells
One minute 10 mountain climbers 10 tuck jumps
One minute Lateral Lunges alternate sides with dumbbells on shoulders
ONe minute 10 mountain climbers 10 tuck jumps
One minute Sit up with right and left rotation
One minute 10 mountain climbers 10 tuck jumps
ONe minute Wall sit
ONe minute 10 mountain climbers 10 tuck jumps

Repeat


Part Two:
One minute Reverse pushups
ONe minute Burpee with 2 squat jumps
ONe minute Overhead dumbbell squat 5-10 lb dumbbells
One minute Burpee with 2 squat jumps
One minute Staggered pushups on knees or toes
One minute Burpee with 2 squat jumps
One minute Kettle bells swings 12-25 lb kettle bell
One minute Burpee with 2 squat lunges

Repeat

Cool down and stretch



Whoops- was one year ahead!! 12/6/2011 :) and this is what I look like at 6:30 am in the morning!! hahaha

Is this for real?

One Thousand Reps of Fun

This was the workout we did last night in Strength and Stamina. It was brutal, challenging and had all of us dripping in sweat. All you need for this workout is some drive, an exercise mat and a bench. The workout consists of ten exercises. The goal of the workout is to complete 10 reps of each exercise, ten times for a total of 1,000 reps. This is a time challenge, so you want to get through this workout quickly, without losing the quality of your form. See video below for exercise breakdown and modified versions for beginners. This workout should take anywhere from 45 minute to over an hour depending on your fitness level. Take breaks when necessary.... but don't quit!

Repeat ten times:

1. 10 Burpees with knee to shoulder kick

2. 10 Squat Bench Jumps

3. 10 Pushups

4. 10 Toe Touch V-ups

5.  10 Bench dips with Leg Lift

6.  10 Tuck Jumps

7.  10 Plank Jax 

8.  10 Low Jumping Jacks

9.  10 Leg over with bench

10.  10 Kneeling one leg hop ups

In the video below, I forgot to explain Low Jumping Jacks.  Come down into the low part of your squat with hands behind your head.  In this position, jump the legs in and out in a jumping jack motion, without coming up out of your squat. 

We did a similar workout this morning in bootcamp. Instead of a bench, we used dumb bells. Here is the workout breakdown of today's bootcamp:

Repeat ten times:

1. 10 Burpees with knee to shoulder kick

2. 10 Jumps Squats with dumb bells resting on shoulders

3.  10 Pushups

4. 10 Toe Touch V-ups

5.  10 Body weight dips with Leg Lift

6. 10 Tuck Jumps

7.  10 Plank Jax 

8.  10 Low Jumping Jacks

9.  10 Reverse Lunge with dumb bell row

10.  Kneeling one leg hop ups